Since the COVID pandemic began, one in three Americans has had reduced quality sleep. Correspondent Susan Spencer pulls back the covers on how pandemic stress is among the factors affecting people’s already-tortured relationship with shuteye. Spencer talks with Drew Ackerman, a lifelong chronic insomniac whose storytelling podcast, “Sleep With Me,” lulls listeners to slumberland; and with professors Sharon Bowman, Jennifer Martin and Tiffany Yip about the importance of sleep hygiene, and the effects of reduced sleep on chronic health impacts and productivity.
Category Archives: Sleep Health
NEJM: Circadian Rhythms Importance In Medicine
Studies: “Insomnia / Short Sleep Duration” Is A Type 2 Diabetes “Risk Factor”
Diabetologia (Sept 8, 2020) – Insomnia with objective short sleep duration has been associated with an increased risk of type 2 diabetes in observational studies [27, 28]. The present MR study found strong and suggestive evidence of a causal association of insomnia and short sleep duration, respectively, with increased risk of type 2 diabetes.
Conclusions/interpretation
The present study verified several previously reported risk factors and identified novel potential risk factors for type 2 diabetes. Prevention strategies for type 2 diabetes should be considered from multiple perspectives on obesity, mental health, sleep quality, education level, birthweight and smoking.
Health: “6 Tips For Better And Longer Sleep” (Video)
Want to not only fall asleep quickly but also stay asleep longer? Sleep scientist Matt Walker explains how your room temperature, lighting and other easy-to-fix factors can set the stage for a better night’s rest.
Sleeping with Science, a TED series, uncovers the facts and secrets behind our nightly slumber. (Made possible with the support of Beautyrest)
Check out more: https://go.ted.com/sleepingwithscience
Health Video: “The Stages Of REM & Non-REM Sleep”
Did you know you go on a journey every night after you close your eyes? Sleep scientist Matt Walker breaks down the difference between REM (Rapid-Eye Movement) and non-REM sleep, what occurs during each stage of sleep — and why it’s important to get enough of both. Sleeping with Science, a TED series, uncovers the facts and secrets behind our nightly slumber. (Made possible with the support of Beautyrest)
Check out more: https://go.ted.com/sleepingwithscience
Health Videos: “How Caffeine And Alcohol Affect Your Sleep”
Caffeine wakes you up, and alcohol makes you nod off, right? It’s not that simple. Sleep scientist Matt Walker takes us into the eye-opening ways that these drinks affect the quantity and quality of our sleep. Sleeping with Science, a TED original series, uncovers the facts and secrets behind our nightly slumber. (Made possible with the support of Beautyrest)
Check out more: https://go.ted.com/sleepingwithscience
Health Videos: “How Much Sleep Do You Really Need?”
You know you need to get enough sleep, but the question remains: How much is enough? Sleep scientist Matt Walker tells us the recommended amount for adults and explains why it’s necessary for your long-term health. Sleeping with Science, a TED original series, uncovers the facts and secrets behind our nightly slumber. (Made possible with the support of Beautyrest)
Check out more: https://go.ted.com/sleepingwithscience
Health Studies: Declining “REM Sleep” Linked To Increasing Death Rates
From U.S. News (July 7, 2020):
“Numerous studies have linked insufficient sleep with significant health consequences. Yet, many people ignore the signs of sleep problems or don’t allow enough time to get adequate sleep,” said lead researcher Eileen Leary. She is a senior manager of clinical research at Stanford University in Palo Alto, Calif.
“REM sleep appears to be a reliable predictor of mortality and may have other predictive health values,” Leary said. “Strategies to preserve REM may influence clinical therapies and reduce mortality risk, particularly for adults with less than 15% of REM sleep.”
REM (rapid eye movement) sleep is when dreams occur and the body repairs itself from the ravages of the day. For every 5% reduction in REM sleep, mortality rates increase 13% to 17% among older and middle-aged adults, researchers report.
For the study, Leary and her colleagues included more than 2,600 men, average age 76, who were followed for a median of 12 years. They also collected data on nearly 1,400 men and women, average age 52, who were part of another study and were followed for a median of 21 years.
Poor REM sleep was tied to early death from any cause as well as death from cardiovascular and other diseases, the researchers found.
Sleeping Better: Positions And Environment Matter (Johns Hopkins Medicine)
From Johns Hopkins Medicine:
“The sleep environment is something that can easily be fixed,” Salas says. By giving a little thought to positioning your body and bed, you might find your slumber is even sweeter.
For young, healthy people, sleep position is less important, Salas says. “But as you get older and have more medical issues, sleep position can become positive or negative.”
Consider these factors before you switch off the light:
- Back and neck pain: When it comes to alleviating pain, sleeping on your back is a mixed bag, Salas says. For people with neck pain, sleeping face up can sometimes make the pain worse. But many people find back sleep is helpful for alleviating low-back pain. If you have soreness in your spine, experiment with different positions and pillows to find what works for you.
- Snoring and sleep apnea: Obstructive sleep apnea causes the airways to collapse during sleep, leading to pauses in breathing. It often goes hand-in-hand with snoring. Positioning yourself on your side or stomach can help the airways stay open to reduce snoring and alleviate mild apnea, Salas says.
- Reflux and heartburn: If you suffer from heartburn, sleeping on your right side can make symptoms worse, Salas says. That’s true for people who have gastroesophageal reflux disease (GERD) and for people who have heartburn for other reasons, such as pregnant women. Flip to your left side to cool the burn.
- Appearance: If you sleep on your side or stomach, you’ve probably noticed creases on your face when you wake up. “Over time, that can lead to breakouts or cause chronic changes to the skin,” Salas says. “If you’re concerned about wrinkles, it’s another reason to sleep on your back.”
Don’t underestimate the importance of optimizing your bedroom to help you get a good night’s sleep. Salas adds:
- Clean sheets: Wash sheets frequently and vacuum the mattress to rid it of dust and dander that can cause allergies and impair your sleep.
- Close the blinds: Use curtains or blinds to keep the room dim at night. But open the curtains (or head outside) in the morning to reset your internal clock.
- Location matters: Position your bed so you aren’t facing distractions such as a desk stacked with work or a blinking light.
Tributes: Sleep Medicine Pioneer William Dement Dies At 91 – “Drowsiness Is Red Alert” (1928 – 2020)
His mission was to educate the world about the importance of sleep, which he believed was dangerously undervalued. His motto, “drowsiness is red alert,” is a message he tirelessly broadcast to his students, trainees, members of Congress and the world at large.
William Dement, MD, PhD, known as the father of sleep medicine, died June 17 after a two-year battle with cardiovascular disease. He was 91.
With a handful of other scientists, Dement, a longtime faculty member of the Stanford School of Medicine, created the fields of sleep research and sleep medicine, and his many books and lectures helped raise awareness of sleep disorders and the dangers of sleep deprivation.
Dement’s many other accomplishments and accolades range far and wide: Dement and Guilleminault were the founding editors of the journal Sleep, the first major international journal devoted to sleep, publishing the first issue in 1978. He was the author of books for lay readers, including The Promise of Sleep, Some Must Watch While Some Must Sleep and The Sleepwatchers. The 2012 comedy film Sleepwalk with Me featured The Promise of Sleep and Dement in a cameo.
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